30MAR2011

Workout #1:
  Hill Repeats

Workout #2:
Warmup:
  Core Warmup x3 (45#, 95#, 115#)

Set 1: (5x)
  5 Deadlift @ 225# (add 20# after each set.  last set should be done at 305#)
  5 GHD Back Extensions
  10 GHD Situps

Set 2: (5x)
  3 Clean + Press @ 175#
  5 Heel Claps
  7 Box Jumps @ 36"

Set 3: (3x, no rest in between)
  20 seconds Thruster @ 75#
  5 seconds transition/rest
  30 seconds KB Rack @ 2x53#
  5 seconds transition/rest

29MAR2011

Workout #1:
  Swim

Workout #2:
Warmup:
  10 Muscleups
  20 Assisted Muscleups
  10 HSPU

Set 1: (7x)
  5 Bench Press @ 135# + 4 Chains
  4 Ladder Pullups

Set 2:
  50 Scotty Bobs @ 65#

Set 3:
  Unilateral DB Press @ 75# (5-5-5-5-5 ea)
  Strict CTB Pullups (10-8-6-4-2)

Notes:
  Ladder Pullups - Find a "dual" pullup bar... one bar 6-12" above the first.  Do a pullup, then hop to the next bar.  Do another complete pullup, then drop to the lower bar.  That's one rep.
  Scotty Bob = LDBR+Pushup = pushup, row one DB, pushup, row other DB = one rep.